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Obesity and Health
Definition of obesity
Obesity occurs when the weight exceeds 120% of the median weight for
height. (please refer to the table below)
| Male |
|
| Height(cm) |
Weight
for Height |
Median
(kg)
|
Median
x 120%
(kg) |
| 91 |
12.9 |
15.5 |
| 101 |
15.4 |
18.4 |
| 111 |
18.3 |
21.9 |
| 121 |
22.1 |
26.5 |
| 131 |
26.9 |
32.3 |
| 141 |
33.1 |
39.7 |
| 151 |
40.4 |
48.5 |
| 161 |
48.5 |
58.2 |
| 171 |
56.7 |
68.0 |
|
| Female |
|
| Height(cm) |
Weight
for Height |
Median
(kg)
|
Median
x 120%
(kg) |
| 91 |
12.9 |
15.5 |
| 101 |
15.2 |
18.2 |
| 111 |
17.8 |
21.4 |
| 121 |
21.4 |
25.7 |
| 131 |
26.5 |
31.7 |
| 141 |
33.3 |
39.9 |
| 151 |
41.6 |
49.9 |
| 161 |
50.3 |
60.4 |
| 165 |
53.5 |
64.2 |
|
Source: Hong Kong Growth Survey 1993
Causes of obesity
| 1. |
Increased calorie intake
- binge eating
- frequent intake of sugary and fatty foods, fast-food and food
from restaurants
- emotional problems leading to bulimia or other abnormal eating
patterns
|
| 2. |
Decreased energy expenditure, lack of exercise
- sedentary lifestyle e.g. watching TV, playing TV games, computer
games
- heavy homework, use of leisure time for study
- parents do not encourage exercise or cannot spare time to arrange
exercise for their children
|
| 3. |
Others e.g. hereditary factors, effects of illnesses or drugs
|
Impact of obesity
| 1. |
Physical
- may increase the workload of the different organs of the body
leading to various illnesses and a shortened lifespan. There is
an increased risk of diseases like hypertension, heart disease,
stroke, diabetes, backache, gall stone, hernia, arthritis, sleep
apnoea
|
| 2. |
Social
- may be clumsy and slow
- have poor exercise tolerance
- have no enthusiasm in school activities or sports programmes
- may be teased or rejected by classmates and friends
|
| 3. |
Psychological
- may lack confidence in one's appearance resulting in a poor
self-image
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Prevention of obesity in childhood
- Student
| * |
be determined to stop binge eating and to control the desire
for food |
- Parents
| * |
know more about food; understand that being fat is not necessarily
a sign of good health or blessing |
| * |
set up good eating habits for children to follow |
- School
| * |
tuck shop should avoid selling high- calorie foods e.g. soft
drinks, chicken wings |
| * |
supply healthy lunch boxes without too much meat or oily food |
Essential factors for weight control
| 1. |
Overweight children and their parents have to acknowledge the fact
that it is essential to improve the condition and work out a weight
control plan together
|
| 2. |
Maintain a healthy lifestyle and good eating habits in the family.
Parents and other family members should strongly encourage the children
to use their determination and confidence to develop good eating
habits and to increase exercise level. Do not yield to all their
demands and spoil them
|
| 3. |
Check the children's weight and height regularly in
order to increase one's confidence in the process of weight control |
| 4. |
Teach children how to handle their emotions appropriately
|
Weight control tips
| 1. |
Have a balanced diet and do not be picky. Encourage children to
follow the "Food Pyramid" when choosing foods
|
| 2. |
Avoid eating too much meat and foods with high sugar content or
high calories including :
- fried food e.g. French fries, potato chips, spring rolls
- meat with a high fat content e.g. fatty meat, preserved meat,
skin of roasted meat
- snacks e.g. instant noodles, cup noodles, meat sausages, luncheon
meat
- sugary foods e.g. candies, chocolates, cakes, desserts, soft
drinks, packed drinks, ice-cream, sweet preserved fruits
|
| 3. |
Choose low-calorie foods e.g. vegetables, mushrooms,
beancurd, skimmed milk, small fish, lean meat |
| 4. |
Cooking tips
- use less sugar, oil and sauces when marinating food
- steam, bake, boil or grill the food instead of frying
- remove fatty meat and skin and subcutaneous fat layer of poultry
- avoid cooking meat in large pieces e.g. whole drumsticks, chicken
wings, pork chop and steak; try sliced, shredded or diced meat
instead to reduce the amount of meat intake
|
| 5. |
Eating habits
- space out the 3 main meals evenly
- never skip breakfast
- avoid meals before bedtime
- keep meal times regular and the amount of food intake constant;
chew food thoroughly
- avoid watching television, reading or playing during meals
- avoid condiments e.g. tomato ketchup, salad dressings
- remove the skin of poultry and fat from meat
|
| 6. |
Change of lifestyle
- avoid lingering in the junk food area of supermarkets and candy
stores
- avoid buying junk food
- avoid eating in restaurants, fast-food shops
- when eating out, choose non-fatty foods e.g. noodles in soup,
rice with roasted chicken (with skin removed), baked potato
- develop good hobbies e.g. stamp collecting, drawing so as to
resist searching for snacks when idle
|
| 7. |
Increase the burning of calories
- do appropriate amount of exercise regularly
- take part in extra-curricular activities or leisure classes
- assist in the housework
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Conclusion
Remember :
| 1. |
Prevention is better than cure. Weight control is a way to reduce
the risk of developing chronic diseases.
|
| 2. |
Place emphasis on long-term weight control and maintaining good
health rather than on short-term weight loss. This can be achieved
by developing good eating habits and a healthy lifestyle
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